Bench press + Back Squats + WOD

Bench Press (with Sling Shot)
x2 x10 75kg

Back Squats + Quarter squats
x3 x5 60kg

Then,
WOD
5rounds For time
25m Frog Leap
25m Run
50 DU

Time=> 10:12

Strength training

Bench Press
x5 x4 77.5kg
x4 x1 80kg

One arm DB Row
5L 5R x4 40kg
5L 5R x1 45kg

Clean High Pull
x2 x3 80kg

Cable Triceps Ext (V-Bar)
x10 x5 25kg

Plank
30secs x3
AES
V-Crunch 15

Strength training

Bench Press
x5 x4 77.5kg
x4 x1 80kg

One arm DB Row
5L 5R x4 40kg
5L 5R x1 45kg

Clean High Pull
x2 x3 80kg

Cable Triceps Ext (V-Bar)
x10 x5 25kg

Plank
30secs x3
AES
V-Crunch 15

FS + Snatch + WOD

Front Squat x 2 x 3
 160/170 x2F

Snatch x 1 x 3
 155/166 x2

Then,
WOD
10 Mins Ladder
3 WallBall
3 Burpee
6 WallBall
6 Burpee

Score => 5rds + 1 WB (RX)

HPC + Push Up + Squats + DU

WOD
10 rounds
90secs to complete
3 Hang Power Clean 60kg
5 HR Push Up
7 Squats
21 DU
Rest 30secs

Score=> no miss reps.

Then,
1 min amrap
DU

Score=> 179

Strength Training

Bench Press (Sling Shot)
x5 x5 75kg

Barbell Row
x10 x5 70kg

Back Squats
x5 x5 60kg
AES
One Arm DB row
5L 5R 40kg

Cable Reverse Triceps ext
x10 x5 20kg

One Arm DB press
L-R-L 16kg
Till fatigue x2

Superman hold
15secs x4

Hollow Rock x50

Parallel Bar Ball Up Hold
30secs x4

CFSG

Snatch x 1 x 3
135/155/155

Front Squat x 1 x 3
160 x03

Then,
WOD
10Mins Ladder (G)
3 DU
3 KBS 2 Pood
6 DU
6 KBS ....

Score => 7rds + 24 DU + 10 KBS (V-10kg)

GHR
12-12-12-12-12

Kip MU
3-3-3

Snatch + FS

Snatch
1-1-1
70/70/70 kg

FS
1-1-1
70/70/70 kg

DL + Row

DL
x3 x5 100kg

Then,

WOD
Row
500m x3 (60secs Rest AES)

Time=> 2:08, 2:03, 2:00

Strength Training

Bench Press (with Blue bands around back) (15secs interval)
x2 x10 50kg

Barbell Row
x10 x5 70kg

Snatch High Pull
x3 x5 60kg

Cable Triceps Ext (Straight Bar)
x10 x5 25kg

Reverse hyper (Improvise)
x20 x5

Abs Roller
15-15-15-15

CFSG

Clean & Jerk x 1 x 3
155/166/166

Back Squat x 1 x 3
190 x03

Then,
WOD
For time
10, 9, 8, 7...1 Burpee
AES 21 DU

Time=> 8:33 RXD

GHR
10-10-10-10

Row + HSPU + DU

WOD
For time

Row 500m

4rounds
5 HSPU
25 DU

Row 500m

Time=> 9:35

Strength Training

Bench Press (12secs interval)
x2 x9 70k
x1 (amrap) 9reps

Barbell Row
x10 x3 80kg

Front Squats
x2 x2 70kg
x2 x3 60kg

Reverse Triceps Ext
x10 x5 20kg

FS + Snatch Balance + WOD

Front Squats x1 x3 80kg Snatch balance x3 x5 50kg Then, WOD 7 rds for time 7 pull up 7 Ring Dip 14 Squats Time=> 8:35 Handstand Hold 30secs x5